Build a Healthy Lifestyle one Ingredient at a Time: Snacks

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my snack corner right now.

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Build a Healthy Lifestyle One Ingredient at a Time: Freezer Essentials

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked freezer is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my freezer right now.

Continue reading “Build a Healthy Lifestyle One Ingredient at a Time: Freezer Essentials”

The best non-dairy milks of all time

When I was a child I was a picky eater who often got ‘sick’ after eating. At first, my mom thought it was a phase (toddler years) but as I got older my eating patterns and symptoms didn’t improve so she scheduled a doctors appointment.

The nurse recommended removing all dairy foods – milk, cheese and yogurt. My mom followed the recommendations and started giving me Soymilk. According to my mom “That was it! I was a ‘healthy’ kid.”

So, I have been drinking non-dairy milks for most of my life and well… I’ve learned a lot along the way. Some non-dairy milks are not fortified with essential nutrients (like calcium and vitamin B12) and others have a ton of added sugar. To top it all off, the emulsifiers in some are not stable above a certain temperature so the solids separate out when heated (no hot cocoa…insert pouty face).

So, if you are sensitive to dairy, are vegan or just want to try something new: here are (in my opinion) the best non-dairy milks around.

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Build a Healthy Lifestyle One Ingredient at a Time: Breakfast Essentials

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle. Let’s start with a couple of my ‘good morning’ pantry essentials. 

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Chocolate Mug Cakes: Gluten Free, Dairy Free

It’s 7 pm and with a grumbling tummy you walk into the kitchen for an evening snack. To your dismay someone ate all of the chocolate dipped granola bars! There is one lonely (very ripe) banana on the counter and the pantry is looking pretty bleak.

Driven by hunger, you begin tossing empty Tupperware containers aside. Finally, something shiny catches your eye… a bag of chocolate chips pinned behind a forgotten  tub of rolled oats! Unfortunately there are only eggs and milk in the refrigerator… 

You weigh your options:
  • Dive into the bag of chocolate chips.
  • Drive to the grocery store and purchase a box of mug cakes.

Or, you could stay home and make a delicious dark chocolate mug cake with the ingredients you found in your pantry! 

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Build a Healthy Plate this Summer

For those grilling this summer, a juicy steak with a side of potatoes might sound like the perfect meal but before taking a bite, you might want to look at the numbers.

One-half pound of New York Strip steak garnished with roasted potatoes and a pat of butter contains one day’s worth of protein (50 grams) and 60 percent of the daily value for saturated fat (12 grams).

Make healthy choices and enjoy the foods you love by following these simple tips to build a healthy plate this summer:

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